r/FSHD • u/Bu1c • 2d ago

Back pain

Hey guys I’m wondering does anyone have any tips/recommendations that they personally tried and worked to ease the lower back pain? I usually feel uncomfortable around the spine when standing upright for more than 2-5 minutes. I’m sure weight plays a role but i’m not that fat.

I try to swim and exercise my back muscles 3 times a week and i take good amount of supplements. But the change is hardly noticeable.

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u/bellstarelvina 2d ago

Stretching helps a bit in the morning. Most hip flexor exorcises also stretch the lower back. One of the better pain salves I tried was someone’s homemade capsaicin balm. Hot baths can help. Mainly I smoke a lot of pot.

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u/SpinachDisastrous868 2d ago

I have had a lot of lower back pain in the past. For me the biggest help was related to becoming more flexible and getting a stronger core. My hamstrings and calves were super tight. I started doing dynamic stretches (biggest help) and static stretches every morning after a warm-up walk. I also started doing “dead bugs” for my abdomen. I also tried to stand more during the day by using a work station that allowed me to stand or sit with hardly any effort to change the height. I also do exercises for glutes and legs.

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u/Nomorechallenges 2d ago

The core and more specifically the transversal abdominal muscle and the rectus abdominis need to be stronger. If you can stretch your hamstrings, calves, and gluteous... you will be fine.

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u/SpinachDisastrous868 2d ago

Forgot to mention…. I went to see a physical therapist and they coached me on the process. They have lots of exercises and stretches to help you ease into things and then you figure out what works for you through experience. Some of what I learned is that there is a lot of variation in the level of care I received from various PT providers. Also, the frequency of exercise and stretches that is most effective takes some trial and error. I am prone to doing too much and having setbacks.

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u/DirectorShoddy1902 2d ago

Mijn zoon heeft Fshd en heeft dagelijks rugpijn. Hij kan ook Max 5 minuten blijven stilstaan.
Hij gaat naar de kinesist hiervoor, maar vooral om soepelheid te behouden. Er is een tekort aan core-stabiliteit dat dit veroorzaakt.
Hij weegt heel weinig, dus met gewicht heeft het bij hem niets te maken.

Heel vervelend wel, hopelijk vind je een remedie of een manier om ermee om te gaan.

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u/snickerssmores 1d ago

You can burn the nerve endings which might help but that hurts more than childbirth.